Mimiko Holistic

30 days, 400+ pages, simplified.

This series was a short, user-friendly summary of Dr. Catherine Shanahan’s research and observations on traditional food patterns around the world.

Her work highlights four recurring pillars: fresh foods, fermented and sprouted foods, meat on the bone and broth, organ meats.

The idea was never to overwhelm people - it was to make the main food principles easier to understand and more realistic to apply.

So if you only take one thing from the whole series, let it be this:
small traditional habits, repeated consistently, matter more than perfection.

Day 30/30

Pillar 1: Meat Cooked on the Bone
Eat Like Your Genes Matter – Day 17

Every traditional cuisine cooks meat on the bone to extract collagen, glycine and minerals your genes use for strong joints, clear skin and gut repair.

Chicken soup, lamb shanks, bone broth – these deliver the full nutrient package factory meat lacks.

Your ancestors built health this way for generations.

„No combination of supplements has the right balance of bioavailable minerals and collagen-derived growth factors to fortify your body as effectively as meat on the bone.”

Day 17/30 from Deep Nutrition by Catherine Shanahan MD.
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The Four Pillars of World Cuisine
Eat Like Your Genes Matter – Day 16

Every thriving traditional diet builds around 4 pillars our genes expect: meat on the bone, organs/offal, fresh raw dairy/plants, fermented and sprouted foods.

They deliver collagen, fat-soluble vitamins and live enzymes that shape strong bones, straight teeth and resilient bodies across generations.

Modern processed diets lack this information – start adding one pillar this week.

„I identified four universal elements each of which represents a distinct set of ingredients along with the cooking (or other preparation technique), that maximize the nutrition delivered to our cells… the Four Pillars of World Cuisine. We need to eat them as often as we can, preferably daily.”

Day 16/30 from Deep Nutrition by Catherine Shanahan MD.
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Toxic Noises in Your Food
Eat Like Your Genes Matter – Day 15

Sugar and vegetable oils act like static in your system, jamming the clear messages real food is trying to send your genes.

Before your body can fully respond to good nutrition, it helps to clear that interference by cutting sugar right down and ditching seed oils completely.

That creates space for real, traditional food to get through, so your body can finally start responding to what it’s meant to hear.

“But before you can discover that potential, it is essential that you learn to recognize two toxic substances present in our food that are incompatible with normal genetic function sugars and vegetable oils.”

Day 15/30 from Deep Nutrition by Catherine Shanahan MD.
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Follow the Food Chain Back
Eat Like Your Genes Matter – Day 14

If you want to know whether food is good for you, trace it back to its source.

A grass‑fed steak or wild fish from clean waters carries a clear message from healthy soil, plants and sunlight, while industrial meat or farmed fish on pellets send more damaged, confusing instructions.

Your body decodes what nature encoded – when the chain is damaged, the message your genes receive is too.

“If you want to know whether or not a steak or a fish or a carrot is good for you, ask yourself what portions of the natural world it represents, and whether or not the bulk of that information remains intact.”

Day 14/30 from Deep Nutrition by Catherine Shanahan MD.
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Food Is a Language Your Body Speaks
Eat Like Your Genes Matter – Day 13

Every meal is a message, and your cells are listening.
Real, minimally damaged foods send a clear signal, while ultra‑processed foods create mixed messages and static in your system.

So the question becomes less “Is this food good or bad?” and more “What is this food saying to my body?”

“Food is like a language, an unbroken information stream that connects every cell in your body to an aspect of the natural world. The better the source and the more undamaged the message when it arrives to your cells, the better your health will be.”

Day 13/30 from Deep Nutrition by Catherine Shanahan MD.
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Food Is More Than Calories
Eat Like Your Genes Matter – Day 12

If weight was only “calories in vs calories out”, a lot of people doing everything “right” would already be where they want to be.

Food isn’t just fuel – it acts like information that tells your body what to do with energy, so some foods push you toward fat storage and burnout while others support repair, muscle and steady energy, even at the same calorie count.

So the question isn’t only “how much am I eating?” but “what is this food asking my body to do with it?”

“Food is more than fuel; it is chemical information. Unhealthy foods instruct the body to build fat cells. Exercise generates the signal to convert fat into muscle and other lean tissues. The Human Diet provides the raw materials required for the body to respond to exercise signals.”

Day 12/30 from Deep Nutrition by Catherine Shanahan MD.
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Why Some Faces Age Slower
Eat Like Your Genes Matter – Day 11

Some people keep their looks well into their 50s and 60s, and it’s usually not just “good genes” – it’s collagen and connective tissue that were well-fed while they were growing.

Traditional diets give bones, skin and joints what they need to build strong structure, while modern processed diets often leave them working with less.

Real, nutrient‑dense food now won’t turn back the clock completely, but it does support the daily repair work that helps your face and body age more gracefully.

“By returning to the nutrient‑dense foods our ancestors relied on, we begin to restore the conditions our genes expect.”

Day 11/30 from Deep Nutrition by Catherine Shanahan MD.
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Beauty as Health Made Visible
Eat Like Your Genes Matter – Day 10

Facial symmetry, a strong jaw and clear skin aren’t random – they’re often signs of genes getting what they needed during growth.

Traditional, nutrient-dense foods supply collagen, minerals and healthy fats, while processed foods tend to leave gaps.

Real food won’t change the bones you grew up with, but it can still support repair and resilience from here on.

“The health of your genes represents a kind of inheritance. […] Thanks to the plasticity of genetic response we can all improve the health of our genes and rebuild our genetic wealth.”

Day 10/30 from Deep Nutrition by Catherine Shanahan MD.
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How a TV Scientist Changed Your Plate: The Rise of the Cholesterol Scare (based on Deep Nutrition by Dr. Cate Shanahan)

From 1900s butter feasts to 1977’s low-fat mandates - discover the timeline that rewrote our diets and demonised real food.

Test YOUR fats: Essential & Metabolic Fatty Acids Bloodspot test by Nordic Labs is an at-home fingerstick test revealing your saturated vs unsaturated fatty acid balance + cardiovascular risk.

Imbalances link to heart disease, inflammation, diabetes, cognitive decline & more.

Knowledge = power.

Remember also you cells’ membranes are built from fatty acids! The better their health the better cellular communication - and that’s where many process happen.

Swipe through history.

What Makes a “Genetic Lottery Winner”?
Eat Like Your Genes Matter – Day 9

Some people seem to have it all – strong bones, great skin, easy metabolism – but it’s rarely just luck.

Often it’s generations of good nutrition building what Dr Catherine Shanahan calls “genetic wealth” and modern diets can quietly draw that down.

Wherever you’re starting from, traditional, nutrient‑dense foods help support better genetic expression and give your body more to work with.

“Good genes make us healthy, strong, and beautiful and represent a kind of family fortune we call genetic wealth.”

Day 9/30 from Deep Nutrition by Catherine Shanahan MD.
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